What’s your MCPH?
BY BRIAN FRANK
Hey, Hammer fans!
Brian Frank here talking about a really important subject. “Got to get this off my chest before I explode," as the old headline used to read. For 36 years, I've been dealing with the question of how many calories per hour one should consume when exercising, be it an hour, 3 hours, 6 hours, or 12-hour multi-day events. Hint – Less is BEST!
This question vexes many athletes, and unfortunately, there is so much myth and misinformation surrounding it. The high-calorie crowd, as we call them, the experts of the day, were saying the same thing about how many calories per hour, with some going as high as 400, even 600! Silliness!
Maybe that's what you're burning. Doesn't really matter. You can't consume anywhere near that much. So, now we have a whole new generation of research, sort of. The outcome of a couple of questionable studies touting 60 to 90 grams an hour of carbohydrate is the basis for the "new" 60-90 grams per hour or recommended intake. Take a closer look at that research - Test subjects operate at 50% of max watts! What?
That's right. Participants are walking along at a 95 beats per minute heart rate, not so much. We're constantly exercising at a much higher heart rate than that.
You've probably tried higher calorie intake and had GI distress, plus all kinds of fun problems that go with it. So we invented this concept that less is best for optimal fueling in response to constantly dealing with athletes suffering from overconsumption of calories. So I have a little system I call the minimum calories per hour - MCPH.
MCPH is the number you want to know. You want to determine your minimum calories per hour that allows you to exercise at the limits of your ability and fitness, not slow down, and not suffer GI distress or any other cramping problems. It comes down to about one calorie per pound of body weight for most athletes.
That usually ends up being the sweet spot, plus or minus a few. So, for most athletes, we're talking 100 to 180 calories an hour. Nowhere near this 240 to 360 calorie craziness we're hearing. This high-calorie take also contradicts human physiology. We know that the human liver can return about 1 gram of carbohydrate per minute into Glycogen.
So there you go. Four calories per gram, times 60 minutes in an hour, equals a 240-calorie per hour theoretical ceiling. So why try to exceed that? And more to the point, why try to stuff so many calories down your throat when you just want to go pedal, swim, bike, run, whatever?
So do that and consume a lot less calories. You'll be happier, your stomach will be happier, and you can forget about all the high-calorie fuss and mus. So less is best. 100-180 calories an hour. One calorie per pound of body weight, and you'll be in the ballpark.
Hammer on.
13 comments
Thank you for this advice on max calories per hour. I heard the same thing 20 years ago from the “508” champ (bicycle race Pasadena to Death Valley). He said that no matter your size, gender, condition, every human can only digest 240 cph (+/- 5-10% max), so on the 28 hour marathon “508” ride, he had to get the intake just right or suffer. I don’t ride 28 hours straight but even on my 4-5 hour rides, it’s important; it’s so easy to over-eat which just slows me down. Your presentation is spot on and I appreciate the reminder!
Great advice as always! I have been following Hammer guidance and using Hammer products for 20+ years of endurance training and racing. You have never failed me! I have proudly shared your wisdom with dozens of friends who are almost always surprised at the “less is best” concept but all who adopt experience success.
No one backs their products with the experience, knowledge and science like Hammer! Thank you for all you do to educate and deliver superior products and results for your athletes!
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Hammer Nutrition replied:
Hi Kevin, I’m humbled by your praise and am grateful for your support. BDF
I agree less is best, fueling your body should be done between workouts Not during them. A little extra boost is great, but not so much that your body is now working hard to digest as well as what ever exercise you are doing.
i have been using your products since 1996, my first double century, i am 78 years old, about 130 lbs. i have to limit what i use, only so much i can spend. it is nice to have something so simple to understand. no complex formula!!! thanks for all your research. rich.
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Hammer Nutrition replied:
Hi Rich, thank you for your comments and support for 3 decades! You are an inspiration, keep hammering. BDF
From your recommendation above, Should we consume those calories (eg. Through Hammer Gel) across the hour and not just in one shot at the 60 minute mark?
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Hammer Nutrition replied:
Hi Russell, thank you for the great question. I always suggest going something at least every 15 minutes – sip of fuel, water, or take a couple of electrolytes. Best to fuel lightly, but often and start right from the beginning. BDF